SLEEEEEEP! Helping your child (and You!) Get a better night’s rest
Sleeeeep – oh, the beauty of a good night’s rest! And oh, how lousy we feel after a night of tossing, turning, and counting sheep! While it’s totally normal to have the occasional rough night — thanks to things like daylight savings, hot nights, busy days or emotional upsets — ongoing sleep problems can take a real toll on both kids and adults.
As a chiropractor who works with children and families, I hear about sleep struggles all the time, especially from parents concerned about their child’s wellbeing. And they’re not alone: Studies show that around 31% of school-aged kids (6–13 years) have trouble falling or staying asleep, and 41% of parents say their kids between 2 and 14 suffer from insomnia (1). That’s a lot of tired kids — and tired parents too.
Why Sleep Matters So Much
We all know sleep is important, but for children, it’s absolutely essential. Sleep supports:
Growth and development
Immune system function
Healing and repair
Learning and memory
Emotional regulation
School-aged kids (6–12 years) actually need 9 to 12 hours of sleep every night — often more than people realize (2). And when they don’t get enough, the consequences go beyond just being a bit grumpy in the morning. Research shows that poor sleep in children is linked to anxiety, depression, impulsive behavior, and even trouble concentrating at school. In some cases, the effects can last up to a year after the sleep problems began (2).
How to Help Your Child Sleep Better
In my book Switched-on Kids – the natural way to help kids be their best, I talk a lot about how important it is to create a calm, predictable bedtime routine. The good news is that small changes can make a big difference. Here are some gentle, practical tips you can try:
1. Start slowing down early.
Begin calming things down 1–2 hours before bed. Turn off loud or exciting games, and opt for quiet, relaxing activities like:
Reading together
Storytelling
Drawing or colouring
Breathing exercises or gentle meditation
Doing a puzzle or simple craft project
A warm bath or shower can also help signal to the body that it’s time to rest.
2. Watch what they eat and drink.
Avoid big meals just before bed, as digestion can interfere with sleep. If your child is hungry, offer a light snack — especially something with tryptophan (an amino acid that helps the body make melatonin, the sleep hormone). Foods like eggs, turkey, seeds, cheese, and milk are great options. Also, skip anything with caffeine or added sugar close to bedtime.
3. Keep screens out of the bedtime routine.
Phones, tablets, computers and TVs give off blue light, which stimulates the brain and delays melatonin production. Try to turn off screens at least one hour before bed and avoid having them in the bedroom. The goal is to help your child’s brain associate the bedroom with rest — not gaming or socializing.
4. Create a calm, cozy sleep space.
Keep the bedroom cool, dark, and as clutter-free as possible. Too many toys or distractions can tempt kids to play when it’s time to wind down. If your child feels safer with a nightlight, that’s totally okay — just keep it dim.
5. Support emotional safety.
If your child has trouble sleeping due to anxiety or nightmares, it’s important to talk about it — but ideally earlier in the day, when emotions are easier to process. Right before bed, focus on calming, happy thoughts. You could talk about a favorite place, a fun memory, or what they’re looking forward to tomorrow.
You’re Not Alone
Sleep challenges are frustrating, especially when you’re doing everything you can to support your child’s wellbeing. But please know — this is something many families go through, and help is available. Chiropractic care can support better sleep by helping regulate your child’s nervous system and improving overall balance in the body. When combined with a nurturing bedtime routine and healthy habits, the results can be life-changing — for both kids and their grown-ups!
At the end of the day (literally!), sleep is about helping your child feel safe, loved, and relaxed. That’s the foundation for a good night’s rest — and a brighter, healthier tomorrow.
REFERENCES:
(1) Prevalence and Course of Sleep Problems in Childhood Leonie Fricke- Oerkermann, Sleep Oct 2007
(2) ‘Sleep duration, brain structure, and psychiatric and cognitive problems in children, Wei Cheng, Molecular Psychiatry 2020
